What Types of Nutrients Are in Sloppy Joes?

Add vegetables to your sloppy joe and serve it on whole-grain bread to make it more nutritious.

Sloppy joes hit nutritional highs and lows. They are a good source of protein, carbohydrates, vitamins and minerals, but traditional versions lack vegetables and can be high in fat and sodium. A few modifications and thoughtful additions can improve a sloppy joe's nutrition by making it lower in fat and calories and higher in essential nutrients.

Meat

Sloppy joes are usually made with ground beef. Beef is a good source of protein, iron, phosphorus, selenium, zinc and vitamins B-6 and B-12, but it is high in calories and saturated fat. Excess calorie intake can lead to weight gain, obesity and obesity-related conditions like diabetes, cancer and heart disease. Saturated fat and cholesterol contribute to heart disease. Purchase the leanest ground beef possible to lower calories and fat. A 3-ounce portion of 80- to 84-percent lean ground beef has 229 calories, 15 grams of total fat and 6 grams of saturated fat compared with 90- to 94-percent lean ground beef, which has 185 calories, 10 grams of total fat and 4 grams of saturated fat. Substitute other lean ground meats to lower the calories and fat. A 3-ounce portion of ground turkey or chicken has 196 calories, 11 grams of total fat and 3 grams of saturated fat. Make a vegetarian sloppy joe by crumbling a veggie or soy burger into the sauce. One soy burger has 124 calories, 4 grams of total fat and 1 gram of saturated fat.

Bread

The regular, white hamburger bun served with a sloppy joe is a good source of carbohydrate and B vitamins. A healthier option is a 100-percent whole-wheat hamburger bun. Whole wheat is a type of whole grain. The United States Department of Agriculture recommends eating whole grains over refined grains because they contain more fiber, B vitamins, potassium, selenium and magnesium. Fiber in particular can support healthy weight, reduce cholesterol and lower the risk of heart disease. A white hamburger bun has 1 gram of fiber, 40 milligrams of potassium, 9 milligrams of magnesium and 8 micrograms of selenium. A whole-wheat bun has 3 grams of fiber, 117 milligrams of potassium, 37 milligrams of magnesium and 21 micrograms of selenium.

Sauce

Sloppy joe sauce is composed of canned tomatoes or ketchup, aromatics and spices. Tomatoes are naturally low in calories, fat free and loaded with vitamin C, vitamin A and potassium. The American Cancer Society says tomatoes also contain lycopene, an antioxidant that may lower the risk for prostate, lung and stomach cancers, but ketchup and canned tomatoes are high in sodium. The USDA recommends less than 2,300 milligrams of sodium per day because excess sodium can increase blood pressure in certain individuals. Cook with low-sodium ketchup or canned tomatoes and don't add salt to the sauce. A tablespoon of regular ketchup has 167 milligrams of sodium while low-sodium ketchup has 3 milligrams. One-fourth cup of regular canned tomatoes has 141 milligrams of sodium compared with 6 milligrams in the low-sodium can. Aromatics like garlic and onion and spices like mustard, chili powder, paprika and pepper contain antioxidants that prevent cell damage and lower the risk of chronic diseases. Medline Plus says the antioxidants in garlic may lower blood pressure, reduce the risk of certain cancers and support heart health. Onions are a good source of vitamin C and fiber. Spices can be used to flavor a dish in place of salt.

Additions

Increase the nutrient content of sloppy joes by adding vegetables or beans to the beef mixture. Onions, garlic, bell peppers, mushrooms, carrots and celery are good sources of fiber, vitamins, minerals and antioxidants. Beans are high in fiber and protein. Topping sloppy joes with fresh lettuce, tomato slices and raw onions will also increase their nutrient content.

Cooking

Healthy cooking methods can decrease calories and fat. Use a nonstick pan to cook the sloppy joe meat mixture to minimize the need for cooking fat. If you use fat to prevent sticking, reach for an unsaturated fat like olive or vegetable oil instead of a saturated fat like butter or lard. Once your meat is browned, drain excess grease from the pan before adding the sauce. Toast the bun -- without buttering it -- on a grill or in a toaster or dry pan.

About the Author

Bethany Fong is a registered dietitian and chef from Honolulu. She has produced a variety of health education materials and worked in wellness industries such as clinical dietetics, food service management and public health.